From smiling poo emojis, to poop cafes, to turd charts that go viral, excrement is having a moment. But for many, the question remains: Should you actually care about poop health?

Our answer: Yes! Bowel movements can either signal that you’re doing great, or suggest health challenges before other symptoms arise. In this article, 6 things to pay attention to when it comes to your poo.

Digestive health says a lot about overall health.

If you’re feeling low-energy or sluggish; if you’re having trouble losing weight, feeling good, and/or getting in shape, your poo can help us get to the, ahem, bottom of things. (Sorry.)

First things first: Take a look at your poo.

Make like a toddler and peek into the toilet.

Check out the chart below and answer honestly:

What is your poo quality like most of the time?

This chart is based on the Bristol Stool Scale, a tool developed at the University of Bristol to help patients talk more easily about their poo with their doctors.

As you can see, type 4 poo is what you want to shoot for. Types 3 and 5 are reasonably good, while types 1, 2, 6, and 7 shout, “Needs improvement”.

Here are some questions to ask yourself:

How often are you going?
One to three bowel movements per day = ideal.

How does it feel?
Assuming you didn’t eat spicy street meat last night, bowel movements should be quick and painless. They shouldn’t require straining, a panicked run to the toilet, or sitting long enough to do the entire New York Times crossword.

What color is it?
Healthy poo is brown. The color comes from bile, which emulsifies dietary fat and helps us digest it. However, you may notice some normal day-to-day changes, like green poo after eating leafy greens, or red poo after eating beets.

How does it smell?
It’s never going to smell like roses, but extremely foul-smelling poo can point to underlying issues.

Does it sink or float?
Healthy poo may do either, but this offers hints as to the fat (float) to fiber (sink) ratio of your diet.

Of course, poo will vary a bit from day to day. One day of rabbit raisins or post-burrito shenanigans doesn’t mean there’s something horribly wrong with you.

You’re looking for the long-term trend — what’s common for you.

Taking the answers to all of these questions into account, you should have a good sense for where your poo falls on the health scale.

6 things your poo could be trying to tell you.

If your poo is zipping along just fine, as sleek as an otter and as regular as a Swiss watch, great.

If your poo could use a little… im-poo-vement (sorry again)… read on. It might be a cry for help.

The good news:

Many of these issues can be fixed (or at least improved) with better nutrition and more consistent health habits.

Message #1.
Your gut could be working better than it is.

Most of the GI tract is a muscular tube that pushes food through with peristalsis, rhythmic muscular contractions that work much like squeezing a tube of toothpaste.

As food goes through this tube, it’s mushed up and chemically broken down so that we can absorb nutrients. And, of course, once we’re done with it, we excrete it as poo (or feces, if you would prefer the grown-up word).

When your gut is healthy and everything is working properly, it produces healthy poo. Problem poo can signal that something is interfering with your gut’s normal operating procedures.

Well, many of the root problems in the list above are serious. At least a few of them are worth a call to your doctor.

In addition, the gut bone is connected to the brain bone. Your enteric nervous system constantly communicates with your central and autonomic nervous systems, which controls every voluntary and involuntary function of the body.

Emerging research suggests: The state of the GI tract affects the quality of this messaging from gut to brain.

So if your gut is unhappy, you might notice psychological and cognitive problems such as:

brain fog

anxiety, depression or other mood disorders

ADD/ADHD

You may also have other physical problems such as:

trouble controlling your weight

asthma and allergies

autoimmune disorders

skin conditions (e.g. rashes, acne)

arthritis / joint inflammation

heart disease

neurodegenerative disease

narcolepsy or other sleep disorders

migraines

kidney problems

These, obviously, will make it pretty hard to look and feel your best.

The bacteria in the gut — or the gut flora — help us digest and absorb food by breaking down carbohydrates, and by helping to create digestive enzymes.

Healthy poo is a sign that your bacteria are doing their job. Problem poo may indicate your gut bacteria populations have taken a hit. Gut bacteria can be affected by things like travel, a change in diet, or a course of antibiotics.

Why you should care

The gut flora have many jobs that go beyond digestion. These can include:

Experiment to find which foods work for you, as some types of fermentable carbohydrates may bother you (see Message 3 below).

To add to your GI tract’s microbiome, consider eating more foods that contain probiotics (another word for good bacteria). These include yogurt or kefir, mold-enhanced cheese, and fermented products like sauerkraut, pickles, and kimchi.

You can increase or support the diversity of your gut’s microbiome by eating a wide variety of fresh, whole, minimally processed foods, which naturally contain more bacteria than processed foods. Organic foods may provide even more diversity since they haven’t been treated with bacteria-killing pesticides.

Also consider eating an occasional garden-picked fruit or veggie without washing it (assuming nothing’s been using your garden as a litter box).

Finally, avoid overusing antibiotics, which kill all the bacteria in your system, not just the bad stuff. (But when you need a round of the meds, by all means — take them!).

Message #3.
Your diet isn’t working for you.

No surprise — your poo is a reflection of what you eat. If you have problem poo, then your diet could be compromising your GI function in a few ways.

Fiber

Poo types 1 and 2 signal constipation, which may mean that you aren’t getting enough fiber.

We need fiber for proper GI function and healthy poo because:

Fiber helps feed gut bacteria and move food through the gut.

Fiber binds to fats, and helps excrete some types of hormones (such as estrogens).

Fiber ferments in the large intestine, creating short chain fatty acids, an important source of fuel for the body.

Some people are more sensitive to certain foods that others. If you have a food sensitivity, you might experience symptoms ranging from constipation to urgent bathroom visits.

No two people are exactly alike. What works for one person may not work for another. (Maybe you’ve heard lentils are a superfood, but if they send your tummy into a tsunami, they’re probably not good for you.)

Four common offenders include:

lectins (found in seeds, grains, legumes and nuts);

gluten and related proteins (found in grains);

casein, lactose and immunoglobulins in dairy; and

fructose (aka fruit sugars) along with other types of sugars and starches (such as oligosaccharides or sugar alcohols) that many people struggle to digest.

Processed foods

Some people are sensitive to ingredients often found in processed foods, such as added sugars, refined grains, and food preservatives/additives such as MSG.

How to fix it

Try keeping a food diary that tracks what you eat along with any symptoms you notice. Sometimes, food sensitivities don’t show up right away; they might take a few hours or even a day or two.

So, recording what you eat and how you feel for a week or two can show you patterns that you might otherwise miss.

If you’re eating foods that don’t agree with you, or if you are missing key nutrients, your bowel movements (or lack thereof) will reflect that.

Eat more whole, fresh fruits, vegetables, and whole grains. Notice which ones digest best for you, and keep those on the menu.

Cut down on processed food when possible.

If you suspect you might have a food sensitivity, talk to your doctor or nutrition coach about an elimination diet.

Message #4.
You’re dehydrated.

If your poo is small and hard, you may assume you need more fiber — but it may actually mean you‘re not getting enough water.

Why you should care

Water helps move waste through and keep gut flora healthy. If you’re not getting enough water, these two things won’t happen effectively.

If the gut needs water and isn’t getting it, it’ll pull that water from elsewhere to get the job done, which can compromise other systems. For instance, you might get muscle cramping or a dry mouth.

How to fix it

Drink more water, especially during and after workouts.

Look at your overall beverage consumption. How much of that is juice, soda, caffeinated drinks, and/or alcohol? Could you substitute water for those things instead, or at least alternate glasses of water with each beer or coffee?

Take stress seriously. Think about how to take care of you. (You’re worth it, after all.)

Make de-stressing a regular part of your routine.

Try stuff like:

getting outside for a walk… or just outside in general;

getting some sun and fresh air;

listening to relaxing music;

meditating and other mindfulness practices;

getting a massage;

taking a hot bath;

taking a few really good deep breaths;

laughing;

snuggling a loved one or pet;

yoga, gentle mobility, and/or slow stretching exercises;

gentle swimming or water immersion (such as a hot tub);

relaxing in a sauna;

having sex (see? who says nutrition coaching is boring?);

physically playing (yes, playing… remember that?).

Message #6.
Your workout routine isn’t working for you

If you’re not moving your body enough — or working out too intensely — your poo may suffer.

Physical activity keeps systems both outside and inside the body in shape.

On the one hand, a sedentary lifestyle can lead to constipation (use it or lose it, as they say — and it goes for your bowels, too).

On the other hand, overtraining can cause major stress on the body, leading to a too-stressed state and loose or watery stool (see above).

So you’re looking for the right balance of movement and recovery.

Why you should care

Sedentary living has plenty of problems aside from causing us to put on extra fat, or lose bone and muscle mass. It can also make us constipated. Being constipated is no fun.

Conversely, over-exercise can also damage your gut.

At rest, the gut receives over half of all organ blood flow, but during exercise, blood flow to the gut can drop to less than 20 percent of this resting value. Lack of blood flow to the gut during digestion can lead to increased intestinal permeability (aka leaky gut).

Many endurance athletes in particular also report the “runner’s trots”, aka sudden bouts of diarrhea while exercising.

Ironically, both endurance exercisers and people with heart failure are susceptible to leaky gut syndrome. In each case (though for entirely different reasons), not enough blood is making it to the gut.

How to fix it

Find ways to move your body that you truly enjoy, so “exercise” doesn’t feel like a slog. Walking the dog? Dance party with the kids? Yoga? Cleaning out the attic? Everyone has their thing. You do you.

kimchi and other Korean-style pickled vegetables (which are traditionally fermented rather than brined)

traditionally made miso, tempeh, and tofu, if you can find it

You may also consider a probiotic supplement. In North America, look for brands with the Good Manufacturing Process (GMP) sticker.

Eat slowly

Take your time to taste your food and notice how it makes you feel.

Slowing down will help your GI tract do its job (it hates to be rushed). It’ll help you eat the right amount for your body.

Paying attention to how your food makes you feel can tip you off to any food intolerances.

All of these help you maintain a healthy weight, healthy gut function, and healthy poo.

Talk to your doctor or nutrition coach about an elimination diet if you’re concerned about a food sensitivity, allergy, or intolerance.

Stay hydrated.

We need water to move things through our GI tract.

Drink up — especially on hot days and when you’re active.

Manage your stress

Too much stress can harm your health.

If stress or anxiety are either plugging you up or opening the sluice gates, try some stress management techniques and improve the quality of your sleep.

Give yourself time to go to the bathroom. Respect your body’s needs; if you have to evacuate your colon, do it.

Grow a garden and/or hang out at a farm.

If you live in a city, try joining a community garden project. If you can, drop by a farm occasionally — buy some fresh foods, get a little soil under your fingernails.

Being exposed to beneficial soil bacteria (such as Mycobacterium vaccae, which may even act as an antidepressant and immune system booster) can help diversify your microbiome.

As a plus, a little fresh air and time amongst plants can help decrease stress.

Know when to go to the doc.

If you notice red in your stool that isn’t from red gummi bears or beets, talk to your doctor.

While the presence of blood (which can be red or black) can be relatively benign (such as hemorrhoids), it can also be serious (such as colon cancer).

One look at your poo is not a complete health assessment. That said, it can tip you off about possible health concerns, where early detection matters.

Don’t try to diagnose on your own: if something strange is going on with your poo, talk to your doctor.

If you’re curious, get your microbiome tested.

Thanks to modern science, you can now learn more about your own unique microbiome. Through programs like uBiome you can get your microbiome tested through an online kit.

Bear in mind that there isn’t an industry standard in place yet. We still don’t know what the “best” balance of microbiota is. However, a test can tell you the basics, such as how diverse your internal ecosystem is.

Finally, if you think you need some extra support — whether it’s diet, stress management, or movement — remember that your friends at Precision Nutrition are always here to help.

We care about you… and your poo!

Want help fine tuning your eating and lifestyle?

Often, improving your habits isn’t as straightforward as you’d like. If you’re looking for guidance, we’ll soon be taking a group of new clients looking for expert support, all as part of our Precision Nutrition Coaching program.

If you’re interested and want to find out more, I’d encourage you to join our presale list.

Being on the presale list gives you two special advantages.

You’ll pay less than everyone else. At Precision Nutrition, we like to reward the most interested and motivated people, because they always make the best clients. Join the presale list and we’ll give you over 45% off the monthly cost of Precision Nutrition Coaching, which is the lowest price we’ve ever offered.

You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

In the end, if you’re ready to start eating, moving, and living better, with help from the world’s premier coaching team, this is your chance.

Get on the PN Coaching presale list today

If you're interested in Precision Nutrition Coaching, we strongly recommend you join the presale list below. Choose your program and add your name to the list. We'll send you more about the program and give you the chance to register 24 hours before everyone else. You'll also get our lowest price ever — $97 USD per month — a 45% savings off the general public price.

Step 1:

Please select your program.

Coaching for Women

Coaching for Men

Step 2:

Enter your information.

First Name *

Email *

Step 3:

(Optional) If you'd like to receive updates by text, enter your phone number.